Stop guessing how much you should be eating. If your goal is to lose stubborn belly fat, build lean muscle, or simply maintain a healthy physique, the single most important metric you need is your Total Daily Energy Expenditure (TDEE). Use our highly advanced metabolic calculator below to determine exactly how many calories your body burns in a day, and instantly generate a customized macronutrient plan (Proteins, Fats, and Carbs) tailored to your specific fitness goals.
Your Daily Calorie Target
0 Maintenance TDEE: 0 calories/dayProtein (30%)
0g 4 cals per gramFats (35%)
0g 9 cals per gramCarbs (35%)
0g 4 cals per gramWhat is TDEE and BMR?
To understand weight management, you must understand two acronyms: BMR (Basal Metabolic Rate) and TDEE (Total Daily Energy Expenditure). Your BMR is the number of calories your body burns just to stay alive if you were in a coma (keeping your heart beating, lungs breathing, etc.). Your TDEE takes your BMR and multiplies it by your lifestyle activity level. TDEE is the absolute total number of calories you burn in a 24-hour period.
The Science of Macros
While calories dictate how much weight you gain or lose, macronutrients dictate what kind of weight you gain or lose.
- Protein: Essential for building and repairing muscle tissue. A high protein diet also keeps you feeling full, which is vital when cutting calories.
- Dietary Fat: Crucial for hormone regulation (including testosterone) and nutrient absorption. Fats are calorically dense, so they must be monitored closely.
- Carbohydrates: Your body's preferred and most efficient energy source. Carbs fuel intense workouts and aid in recovery.
Frequently Asked Questions
How accurate is this calculator?
This calculator uses the Mifflin-St Jeor Equation, which clinical studies have proven to be the most accurate resting metabolic formula available today. However, every human body is a unique biological engine. Treat these numbers as your starting baseline. If you aren't losing weight after two weeks on a cut, drop your calories by another 100.
Can I change my macro percentages?
Our calculator outputs a standard, highly effective 30/35/35 split (Protein/Fat/Carb) which works wonderfully for the vast majority of people. However, if you are following a Keto diet, you would drastically reduce carbs to 5% and increase fats. If you are an endurance athlete, you might increase carbs to 50%.